The principles of lifting heavy objects to prevent low back pain

Housekeeping is one of the things that many of us do before the New Year, but if we do not adhere to the correct principles of moving the equipment, we may have problems like severe low back pain. Most people make mistakes when lifting heavy items such as sofas, carpets or large boxes that put a lot of pressure on the spine. This can lead to muscle cramps, lumbar disc damage and even chronic low back pain.

Common mistakes when lifting heavy items

Before we explain the correct solutions, it is better Common mistake To check that they cause damage to the waist:
Bend out of the waist instead of the kneesA: One of the biggest mistakes is that people bend directly from the waist when lifting objects, while this movement causes too much pressure on the spine.
Sudden lifting and without preparationA: If you move to the body without preparing the body and warm muscle, the risk of muscle stretching and lumbar damage will increase.
Lifting bodies without dividing weightA: When you do not divide the weight of the body balanced between the hands and feet, one side of the body endures more pressure, which results in muscle cramps or sudden low back pain.

In the event of serious injuries, you can refer to your city’s orthopedic doctor, for example Isfahan’s best orthopedic doctor Check your problem.

Correct techniques for lifting heavy objects in the home

If you want to move heavy equipment during home, without damaging the waist and spine, it is necessary to observe the correct principles. Here are the best ways to lift heavy objects:

Bend out of the knees, not from the waist

The biggest mistake that people make is bending directly from the waist. This will put too much pressure on the spine. Instead, bend your knees, hold the back straight and then lift the body from the ground. This technique is similar to the squat’s movement in exercise, causing the force to be distributed on the leg muscles instead of the waist.

Use the force of the legs instead of the waist

Your legs have the strongest muscles in the body, so take the main force from the thighs and knees when moving heavy equipment, not from the waist. When lifting the body, involve the abdominal muscles to prevent excessive pressure on the waist.

Keep objects close to the body

When lifting the device, it As close as possible to the body. Get. Keeping the objects away from the body causes more pressure to the waist and increases the risk of damage.

Use auxiliary equipment

If the device is too heavy, use tools like wheelchairs, lifting strips or even helping others. Never try to lift too heavy items alone, as you may have severe back pain and need to see a doctor.

Do not make sudden movements when carrying objects

Quick movements or twisting of the body when lifting heavy appliances can cause lumbar vertebrae. Always make your movements Slowly, controlled and highly focused.

Key points to prevent low back pain

Home households can put a lot of pressure on the spine and lumbar muscles, but with a few simple tips, low back pain can be prevented. In the following, the most important methods Prevent low back pain during home Check out:

Warm your body before you start

As the body should be warmed up before exercising Before starting a home, it is best to do some stretching and exercise. Moves such as scapular rotation, stretching of the waist and legs, and slowly rotating the neck can prevent muscle cramps and damage.

Keep the body of the body correctly during the work

• When cleaning long surfaces, use a short or stool ladder instead of bending from the waist.
• If you have been sweeping or dusting for a long time, change the body’s condition every few minutes and avoid steady standing.

Divide the heavy items

Instead of lifting a heavy cardboard completely, if possible, divide the contents into several sections. This reduces pressure and reduces the risk of waist injury.

Do not rush when moving the equipment

One of the main causes of low back pain, Quick and non -control movements Is. When lifting or moving the equipment, your movements Slowly and focused Do. Also Avoid rotating the waist while carrying the load.

Massage the lumbar muscles after finishing

After the housewife, Relax your muscles with a few stretching or a simple massage. Using a hot water bag or hot water shower can also help reduce muscle stress.

Removal of low back pain after home

Sometimes, even with the right principles, you may feel low after home. In such cases, quick and correct action can prevent the exacerbation of pain. Here are the best ways to reduce pain and when you should see your doctor.

Use cold and hot compresses

If the low back pain has begun, Use cold compresses in the first 2 hours To reduce inflammation. After that, you can use warm compresses to relax the muscles and relieve pain.

Take a rest but not too!

Excessive rest can cause muscle weakness and slow recovery. Try to move slowly and do light activities after a day of rest.

Do the mild stretching

If the pain is not severe, A few simple stretching moves such as hamstring stretching and knee move to the chest It can help to release the lumbar muscles and reduce the severity of pain.

When should you see a doctor?

Is probably interesting to you if you know one Reasons for referring to Dr. OrthopedicThe same problems are in the home. If Your pain did not decrease after a few days, or with symptoms such as anesthesia, muscle weakness, or pain spreading down the foot, you should see a doctor. In such circumstances, your problem may go beyond a simple stretch and require more careful reviews.

The best corrective movements to prevent low back pain

It is essential to prevent low back pain, strengthen the back muscles and increase flexibility. Here are some simple and effective moves:

• Stretch of the knee to the chestLie on the floor, bring one of your knees to the chest and hold for 5 seconds. Repeat this movement for each foot 2 times.
• Paul movementLie on your back, bend your knees and lift the hips. This movement strengthens the waist and abdominal muscles.
• Cat stretch: Put on your hands and knees, arc up the waist up and then slowly lower. This move helps reduce stress in the spine.

Regular exercise of these movements helps strengthen the lumbar muscles and prevent low back pain. If you have constant pain, you should consult a doctor.

Conclusion

For Prevent low back pain during homeIt is very important to adhere to the correct principles of lifting objects, using the right techniques when moving equipment, and doing stretching and correction. Also, paying attention to physical condition and preventing sudden movements can help maintain lumbar health.

If you have pain after home, adequate rest, cold and hot compresses, and stretching exercises help reduce pain. If the pain is persistent or severe, consultation with Orthopedic Necessary.